HERO WORKOUTS

For all of the latest Hero Workouts, check back at CrossFit HQ

Hero workouts are named after our fallen heroes in war or service that are CrossFitters.

_MG_7594

JT

  • Dedicated to PO1 Jeff Taylor

Workout

  • 21-15-9 reps for time:
    • Handstand Push Ups
    • Ring Dips
    • Push-Ups

 Michael

  • Dedicated to Lt Michael McGreewy

Workout

  • 3 rounds for time:
    • Run 800m
    • 50 Back Extensions
    • 50 Sit Ups

Murph

  • Dedicated to Lt Michael Murphy

Workout

  • For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you’ve got a twenty pound vest or body armor, wear it.
    • 1600m run
    • 100 pull ups
    • 200 Push Ups
    • 300 Squats
    • 1600m run

Daniel

  • Dedicated to SFC Daniel Crabtree

Workout

  • For time.
    • 50 Pull-ups
    • 400 meter run
    • 95 pound Thruster, 21 reps
    • 800 meter run
    • 95 pound Thruster, 21 reps
    • 400 meter run
    • 50 Pull-ups

Josh

  • Dedicated to SSG Joshua Hager

Workout

  • For time.
    • 95 pound Overhead squat, 21 reps
    • 42 Pull-ups
    • 95 pound Overhead squat, 15 reps
    • 30 Pull-ups
    • 95 pound Overhead squat, 9 reps
    • 18 Pull-ups

 

Jason

  • Dedicated to S01 (SEAL) Jason Dale Lewis

Workout

  • For time.
    • 100 Squats
    • 5 Muscle-ups
    • 75 Squats
    • 10 Muscle-ups
    • 50 Squats
    • 15 Muscle-ups
    • 25 Squats
    • 20 Muscle-ups

Badger

  • Dedicated to S01 (SEAL) Jason Dale Lewis

Workout

  • 3 Rounds For time.
    • 95 pound Squat clean, 30 reps
    • 30 Pull-ups
    • Run 800 meters

Joshie

  • Dedicated to Army Staff Sergeant Joshua

Workout

  • 3 Rounds For time.
    • 40 pound Dumbbell snatch, 21 reps, right arm
    • 21 L Pull-ups
    • 40 pound Dumbbell snatch, 21 reps, left arm
    • 21 L Pull-ups

Nate

  • Dedicated to Chief Petty Officer Nate Hardy

Workout

  • AMRAP 20 mins.
    • 2 Muscle-ups
    • 4 Handstand Push-ups
    • 8 2-Pood Kettlebell swings

Randy

  • Dedicated to Randy Simmons, LAPD & SWAT.

Workout

  • For Time.
    • 75lb Power Snatch x 75 Reps.

 

Rommy V

  • Dedicated to Senior Chief Petty Officer Thomas J. Valentine.

Workout

  • For Time.
    • 115 pound Thruster, 21 reps
    • 15 ft Rope Climb, 12 ascents
    • 115 pound Thruster, 15 reps
    • 15 ft Rope Climb, 9 ascents
    • 115 pound Thruster, 9 reps
    • 15 ft Rope Climb, 6 ascents

Griff

  • Dedicated to USAF SSgt Travis L. Griffin.

Workout

  • For Time.
    • Run 800 meters
    • Run 400 meters backwards
    • Run 800 meters
    • Run 400 meters backwards

 

Ryan

  • Dedicated to MO Firefighter, Ryan Hummert.

Workout

  • 5 Rounds For Time.
    • 7 Muscle-ups
    • 21 Burpees
      • Each burpee terminates with a jump one foot above max standing reach.

Erin

  • Dedicated to Canadian Army Master Corporal Erin Doyle.

Workout

  • 5 Rounds For Time.
    • 40 pound Dumbbells split clean, 15 reps
    • 21 Pull-ups

Mr Joshua

  • Dedicated to Canadian Army Master Corporal Erin Doyle.

Workout

  • 5 Rounds For Time.
    • Run 400 meters
    • 30 Glute-ham sit-ups
    • 250 pound Deadlift, 15 reps

DT

  • Dedicated to USAF SSgt Timothy P. Davis.

Workout

  • 5 Rounds For Time.
    • 155 pound Deadlift, 12 reps
    • 155 pound Hang power clean, 9 reps
    • 155 pound Push jerk, 6 reps

Danny

  • Dedicated to Oakland SWAT Sergeant Daniel Sakai.

Workout

  • AMRAP 20 mins.
    • 24″ box jump, 30 reps
    • 115 pound push press, 20 reps
    • 30 pull-ups